Achieving a great night’s sleep doesn’t just begin in the minutes leading up to bedtime. As it turns out, there are tons of little things we can do during the day to make it much easier to fall and stay asleep as soon as we hit the pillow.
So if you want to maximize your quality sleep when nighttime rolls around, start by following these tips during the daytime that will make it much easier to reach – and keep – that sleepy state of mind.
There’s nothing more inviting than a freshly made bed when it’s time to retire for the evening!
In fact, a recent study from the National Sleep Foundation found that people who make their bed on a daily basis were 20% more likely to report having a great night’s sleep than those who had a messier bedroom environment.
Not only will a dose of sunshine help you wake up in the morning, but it will also help cue when it’s time to slow down and relax later in the day.
This is because our bodies and brains are hard-wired to pay attention to the cues of the daylight to determine when it’s time to be up and around, and when it’s time to sleep.
Caffeine can stay in your system longer than you’d expect, and the effects can linger for 6-8 hours after consumption. So minimize any evening jitters by cutting off your caffeine in the early afternoon, to ensure it doesn’t affect your sleep at night.
Researchers suggest that the optimal time for exercising or working out for sleep is in the late afternoon, or roughly 2-5 hours before bedtime. But no matter when you prefer to work out, it’s important to make it a part of your daily routine!
A recent study found that people who worked out at least four times a week fell asleep 12 minutes earlier, and stayed asleep 42 minutes longer than those who didn’t exercise at all.
The stresses of the day can linger in your mind well after you head to bed, making it impossible to close your eyes and relax.
So put those cares to paper to minimize their effects on your rest!
Several studies have found that people who write down their worries have a much easier time falling asleep, and the more detailed you can be about the day’s events, the better.
By making your midday meal the largest meal of the day, you’ll cut back on the risks of indigestion before bedtime, and will also have a better chance to burn off those excess calories in the afternoon.
Our daily habits have a lot to do with how well we sleep at night, so be sure you pay attention to the little tasks and routines you do throughout the daytime that may affect your rest at night. By making a few small adjustments to your regular schedule, you can rest easy knowing that a good night’s sleep is readily within reach.
Have you tried these tips, and get enough hours of sleep, but still feel groggy each day? It could be sleep apnea. Contact us to find out more about testing and treating obstructive sleep apnea, and get back to your well-rested self!